Recipe

Serves

17

2-3
Ingredients
150g (6oz) lasagne sheets Meat sauce: 1 onion, 50g (2oz) mushrooms, 1 green pepper, 1 clove garlic, 250g (8oz) lean minced beef, 1x15ml spoon (1 tablespoon) oil, 400g can tomatoes, 1x15ml spoon (1 Tablespoon) tomato puree, pinch of mixed herbs (optional) Vegetable sauce: 2 onions, 100g (4oz) mushrooms, 1 green pepper, 2 cloves garlic, 1x15ml spoon (1 Tablespoon) oil, 2x400g cans tomatoes, 1x15ml spoon (1 Tablespoon) tomato puree and a pinch of mixed herbs Cheese sauce: 25g (1oz) butter or margarine, 25g (1oz) plain flour, 250ml (1/2 pint) milk, 100g (4oz) cheese

Lasagne

Equipment

Chopping board, knife, measuring jug, measuring spoons, saucepans, large baking dish, grater, garlic press, can opener and spatula.

Method
1. Preheat the oven to 190oC or Gas Mark 5. 2. Make up either meat or vegetable sauce: Meat: Fry the onion and garlic for 5 minutes. Add the minced beef and cook until it turns brown. Add mushrooms and green pepper, cook for 5 minutes. Stir in tomatoes, puree and herbs. Simmer for 20 minutes. Vegetable: Fry the onion and garlic for 5 minutes. Add the other vegetables and cook for 5 minutes. Add the tomatoes, puree and herbs. Simmer for 20 minutes. 3. Make the cheese sauce: Melt the butter in a saucepan. Stir in the flour to form a paste. Add the milk gradually, stirring constantly, until mixture thickens. Simmer for 5 minutes and add grated cheese.

4. Put the lasagne together: Place a layer of meat/vegetable sauce on the bottom of the dish. Place a layer of lasagne sheets on top. Spread some cheese sauce over the lasagne. Continue adding layers, finishing with cheese sauce. Sprinkle some grated cheese on top. 5. Bake for 30-40 minutes until golden brown.

Nutrition Information
Meat Version Vegetable Version

Key Messages
per 100g
399 95 3.8 4.4 2.2 10.8 3.3 1.0 73 0.2

per 100g
Energy (kJ) Energy (kcal) Protein (g) Fat (g)
of which saturates

per recipe
8548 2043 1173 103.4 49.9 172.4 41.1 13.5 1401 3.5

per portion
(1/3 recipe)

per recipe
7213 1724 68.8 80.3 39.4 194.8 58.9 16.6 1312 3.3

per portion
(1/3 recipe)

561 134 7.7 6.8 3.3 11.3 2.7 0.9 92 0.2

2849 681 39.1 34.5 16.6 57.5 13.7 4.5 467 1.2

2404 575 22.9 26.8 13.2 64.9 19.6 6.2 437 1.1

Carbohydrate
of which sugars

Fibre (g) Sodium (mg) Salt (g)

Notes

Money safety Food

Healthy eating
Use lean minced beef. Use a small amount of a strongly flavoured cheese in the sauce so you can use less. Remove excess fat from the meat version by allowing the mixture to settle and then skimming away any fat from the surface with a spoon. The cheese sauce is a good source of calcium, as it is made with milk and cheese. Reduce the fat content by using semi-skimmed milk and a reduced fat cheese. The tomato base sauce counts as one portion towards your 5 A DAY.

Mix mince with soya or Quorn to make it go further. Use lean mince, it goes further than economy mince. Some meat can be substituted with soya or quorn to make it go further. Label and freeze left over meat or vegetable sauce, for up to one month, and have it on jacket potatoes. Make 2 lasagnes and freeze one for another meal.

Handle raw meat carefully. Wash hands and surfaces after handling. Do not eat rare minced beef - check there is no pinkness.

Crown copyright 2005

Recipe

Serves

Simple Salad
Ingredients
1/ lettuce 2

Equipment
Chopping board and knife.

4 tomatoes, quartered
1/ cucumber, sliced 4 1/ green pepper, cut into strips 2 1/ onion or 2 spring onions, sliced 2

Salad dressing

Method
1. Wash and prepare all the ingredients and place into a large bowl. 2. Add a salad dressing, if desired, and toss together.

Options
Use a range of fruit and vegetables in your salad, e.g. different lettuce, red onion, apple, carrot and sweetcorn. Why not make your own dressing? Shake 1 x 15ml spoon (1 Tablespoon) vinegar or lemon juice, 2 x 15ml spoons (2 Tablespoons) oil and a pinch of pepper and mustard in a screw top jar or whisk in a cup.

Nutrition Information
Simple Salad
Energy (kJ) Energy (kcal) Protein (g) Fat (g)
of which saturates (g)

Key Messages
(1/3 recipe)

per 100g
63.3 15 1 0.3 0.1 2.4 2.4 1.0 6 0.0

per recipe per portion

469 112 5.7 2.5 0.6 18.1 17.8 7.4 44 0.1 156 37 1.9 0.8 0.2 6.0 5.9 2.5 15 0.0

Healthy eating
Be adventurous with salad vegetables and try ones you have never tasted before to increase the variety in your diet.

Money
Add some canned vegetables, such as sweetcorn, and look for vegetables in season as these will be cheaper.

Food safety
Always wash salad vegetables to remove dirt and peel when necessary.

Carbohydrate (g)
of which sugars (g)

Fibre (g) Sodium (mg) Salt (g)

Calculation includes dressing.

Notes

Crown copyright 2005

Recipe

Serves

18

3-4

Garlic Bread
Ingredients
1 small French stick 50g (2oz) butter or margarine 2 cloves garlic 1x15ml spoon (1 Tablespoon) parsley, chopped (optional)

Equipment
Foil, garlic press, small bowl, chopping board and knife.

Method
1. Preheat the oven to 200oC or Gas Mark 6. 2. Mix the butter or margarine, garlic and parsley together in a small bowl. 3. Cut slices into the French stick about a third of the way down.

4. Spread the garlic butter onto each slice. 5. Wrap the stick in foil. 6. Bake for 10 minutes. 7. Peel the foil back and bake for a further 5 minutes until crunchy.

Nutrition Information
Garlic Bread
Energy (kJ) Energy (kcal) Protein (g) Fat (g)
of which saturates (g)

Key Messages
(1/3 recipe)

per 100g
1372 328 7.8 13.1 7.6 47.6 2.5 2.1 604 1.5

per recipe per portion

4883 1167 27.8 46.8 27.1 169.6 8.8 7.4 2151 5.4 1628 389 9.3 15.6 9.0 56.5 2.9 2.5 717 1.8

Money

Healthy eating
Use a reduced fat spread instead of butter or margarine, but make sure it is suitable for baking.

Day old French sticks, which are usually reduced in price in supermarkets, can be used to make garlic bread. These could be frozen for future use.

Food safety
Always keep butter and margarine in the fridge.

Carbohydrate (g)
of which sugars (g)

Fibre (g) Sodium (mg) Salt (g)

Notes

Crown copyright 2005

Recipe

Serves

19

Knickerbockerglory
Ingredients
4 scoops Ice cream or frozen yogurt Fresh fruit, e.g. strawberries, grapes, bananas, kiwi fruit (or canned fruit) Chocolate sauce, optional Chopped nuts, optional Cream and wafers, optional

Equipment
Chopping board, knife, ice cream scoop and tall glasses for serving.

Method
1. Wash and prepare the fruit, or use fruit canned in natural juice. 2. In a tall glass, arrange layers of ice cream and fruit. 3. Pour the chocolate sauce over the top, if liked.

4. Decorate with cream, nuts and wafers (optional).

Nutrition Information
Knickerbockerglory per 100g
Energy (kJ) Energy (kcal) Protein (g) Fat (g)
of which saturates (g)

Key Messages
Healthy eating
(1/2 recipe)

per recipe per portion

2548 609 12.3 36.1 16.1 62.7 56.4 2.6 217 0.5 1274 305 6.2 18.1 8.1 31.4 28.2 1.3 109 0.3

756 181 3.6 10.7 4.8 18.6 16.7 0.8 64 0.2

Carbohydrate (g)
of which sugars (g)

Money Food safety

Use plenty of fresh or canned fruit. Foods high in fat or sugar should only form a small part of your diet. To reduce sugar content use frozen yogurt instead of ice cream.

Use economy ice cream and canned fruit to cut the cost.

Make sure the cream is fresh and within its use-by date before using to decorate.

Fibre (g) Sodium (mg) Salt equivalent (g)

(Calculation based on 2 scoops of ice cream, with canned fruit, chocolate sauce, chopped nuts, cream and a wafer.)

Notes

Crown copyright 2005